OUTWOD at CFSBK on July 9th

Bench Press / Bent-Over Row Superset*

1A) Barbell Bench Press

Fitness
3 x 5 Linear Progression

Add a few pounds to last week’s weight.

Performance
3 x 10

Go heavier than last week. 

1B) Barbell Bent-Over Row

Fitness
3 x 5 Linear Progression

Add a few pounds to last week’s weight.

Performance
3 x 10

In both cases, keep these light enough to perform strictly and with solid form. Don’t let these turn into an ego exercise. Really think about the movement rather than the weight moved. Keep the following notes in mind:

1) Set up like a Clean and Deadlift the bar up.
2) Hip hinge until bar is at least below the knee (try to be as horizontal as possible).
3) Maintaining a consistent back angle, pull your elbows up and back and aim to hit your stomach (not your chest) with the barbell.
4) Start with a weight that allows all the reps to be done perfect and without momentum. It should feel too light to start.

*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

Post loads to comments.
Exposure 3 of 8

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21-15-9 Rounds for Time:
Dumbbell Thrusters
Box Jumps 24/20
Toes-to-Bars

Rx for the Dumbbell Thrusters is 45% of body weight. These should be challenging. Sub Hanging Leg Raises or Hanging Knee Raises for the Toes-to-Bars as needed.

Post time and Rx to comments.

Malachy M. does a trippy Box Jump. Read on to learn more about Mal!

Better Know a Member: Malachy M. 

Welcome back to a fun feature on the CFSBK blog, Better Know a Member! You all love Underneath the Hoodie and Behind the Desk, and now, in a similar vein, we’ll be profiling members from across the CFSBK community. In our previous installment, we introduced you to Pigeon K. Now it’s time to meet Mal M. Let’s go!

Name (and any nicknames): Malachy McPartland

Where were you born and where did you grow up? I was born in Teaneck, NJ. When I was 4 years old, our family moved to Riyadh, Saudi Arabia. I started school on a Dutch and English compound. After 3 years, we returned to the states and put down roots in a small town called Grandview, NY in Rockland County.

How long have you been CrossFitting, and how did you arrive at CFSBK? I’ve been CrossFitting for a little over a year. I have some good friends who had convinced my wife to try a teaser class at Crossfit 718. I wasn’t into the idea at the time and almost let my wife do it by herself. She really wanted me to do it with her, so I did. It was in the middle of winter and their heat was broken for some reason. The WOD was simple, but it put me into a realm of pain I had not experienced since my track and field days of high school. My lungs hurt and I felt incredibly out of shape, but I actually enjoyed the whole experience. It made us both want to sign up for Foundations at CFSBK since it was only two blocks away from our apartment. The rest is history.

What’s your hidden talent? I inherited some artistic ability in the form of drawing from my mother. I’ve always drawn since I was a little kid, probably because she was doing it and she was so good.

If you had to switch careers today, what would you choose to do? If money wasn’t a concern, back to working as a carpenter. It allows you to focus on the present.

You have friends or family coming to visit from out of town. What do you take them to do in NYC? I would take them to the Brooklyn Bridge waterfront area to show them how much Brooklyn has changed over the last 15 years.

Favorite and least favorite lift: Favorite is Back Squat. I wouldn’t say it’s my least favorite, but one that gives me the most difficulty is Overhead Squat. Need to work on that.

Any advice for new CFSBKers? Ask the coaches questions about your training and your form. Try not to let ego affect your movements and cheer for your partners and classmates. Be excellent to each other and party on dudes!

News and Notes

• Paul A. and his wife have decided to stay in Brooklyn (yay!) and are looking for a 1-bedroom apartment beginning in the middle of August or the beginning of September. Anybody have any leads? Go here to see Paul’s post in the CFSBK Classifieds. 
• Since there are so many people who do work related to education at the gym, some of us thought it would be a good idea to get together for dinner and nerd out. If you’re an educator or work in the field of education (doing research, consulting, non-profit work, ed-tech, policy, etc.) and would like to join a “CrossFit South Brooklyn Education Professionals Dinner,” email Coach JB at jmbrown224 [at] gmail [dot] com. We are planning our first dinner for some evening during the week of July 18 (date and location TBD.)

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Yesterday’s Whiteboard: Clean and Jerk | Run, Deadlifts, Pull-Ups
Seeking Answers, Michael Phelps Finds Himself New York Times
Longevity Versus Performance Training Think Tank

Clean and Jerk

Fitness
Every 90 seconds x 10:
Clean Deadlift + Mid-Hang Power Clean + Front Squat + Power Jerk

Performance
Every 90 seconds x 10:
Clean Deadlift + Mid-Hang Clean Pull + Mid-Hang Clean + Power Jerk

For both complexes, start light and work up to a medium-heavy load for the day. The goal is no misses and fast reps.

Post loads to comments.
Exposure 2 of 8

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5 Rounds for Time:
400m Run
20 Deadlifts 135/95
10 Pull-Ups

The load should be light on the Deadlifts and done unbroken on the fast end. Substitute the same volume of Jumping Pull-Ups or half strict as needed.

Another great one from Kate R. and Coach Katie’s photoshoot

• Schedule Change: Today’s 2:00pm Anti-Gravity class is cancelled. Coach Noah is out of town. 

Farwell to the Stones and the Armstrongs!

Yoshi and Josi S. and Rich and Meghan A. are leaving Brooklyn for new adventures. They had nice things to say about the CFSBK community, so we decided to post their farewell notes (with permission). Good luck, guys!

CFSBK peeps!
I just wanted to drop a quick note to say thanks for everything over the last 5+ years. When I first arrived I was woefully out of shape, obese, plagued by bad habits and poor nutrition. CFSBK was a huge part of reversing all of those trends and setting me on a healthy, sustainable path. Eventually Josi joined me, a few years later Felix started CrossFit Kids, and I think Ramona even got in a class or two after her third birthday. The gym really became a big part of our family, and we’ll always be grateful for the positive influence. I know it has been said countless times, but you have built a unique and wonderful community. We are proud to have been a part of it. As we make our move out the ‘burbs, we will always consider ourselves SBKers at heart. We wish you more growth and success, and hope that you have a positive effect on more families like ours.  Thanks for working so hard to do what you do.

Back Squat

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week’s weight.

Performance
3 x 8

Sets of 6 next week.

Post loads to comments.
Exposure 2 of 8
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6 Rounds
Every 3 minutes for time:
10 Overhead Squats 115/80
15 Russian Kettlebell Swings 24/16kg
20 Double-Unders

Score times for each round. Post fastest and slowest round to comments. Full Snatches may count as the first rep of each round, but don’t sacrifice good positions for speed. Performing a Power Snatch and getting stable for the Squats is faster in the end than missing a rep and having to pick the bar up again. Sub 10 attempts for Double-Unders or 50 singles if your singles are a WIP. The goal is fast, unbroken sprints on the fast end.

Post times and Rx to comments.

Coach Katie did a photoshoot with Kate R. a couple of days ago, and the results were pretty awesome! Check out the rest of the album here

• Schedule Change: Tomorrow’s 2:00pm Anti-Gravity class is cancelled. Coach Noah is out of town.

Brainz and Gainz!

Stella Z. is getting the CFSBK pub trivia team back in business. You don’t have to know everything—anyone who enjoys weeknight drinking and racking your brains for answers is welcome. No commitment either—just come when you can.

Location and day of the week to be determined based on interest, but would be Monday, Tuesday, or Wednesday nights at a bar in one of the neighborhoods surrounding the gym.

Email Stella, stellavision [at] gmail [dot] com, if interested. If you have a preferred night of the week, mention that in your email. Let’s flex some mental muscle together!

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Yesterday’s Whiteboard: Rest Day
What Happened Before History? Human Origins Kurzgesagt

Eli F. gets his C 2 the B

The Week at CFSBK in Review

1. Movie Night returns on tonight at 8:00pm with Purple Rain (1984)! Come for Open Gym, stay for a kick-ass movie. Or just come for the movie. We don’t care as long as you’re there! Bring your own beer, snacks, crying doves, little red Corvettes, etc.

2. Big news from Coach Noah: he’s moving to Austin to open his own CrossFit affiliate in August! We’re sad to see him go but, of course, also very excited for him. He’ll continue to coach his regular classes until the move.

3. In the latest installment of Better Know a Member, we learned more about Pigeon K.

4. Did you leave a pair of shoes at the gym some time over the past 6 months? We have an impressive collection of shoes pulled from the lost and found. If any of these belong to you, please claim them soon!

5. There’s a new post up over on Inside the Affiliate. It’s not just a fun, interesting read. What Makes a Great CrossFit Group Class is also a terrific insight into what makes CFSBK such a great gym.

6. Interested in doing a competition over the summer? Flex on the Beach registration is open! The event will take place on September 17th, and our comp team will be there.

7. Last but certainly not least, we told you about Meg L.’s big book news and presented a poem by Dr. Mike. We love our multi-talented members!

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Yesterday’s Whiteboard: Snatch | Row, Wall Balls, Run, Burpees
CrossFit Instructor Accidentally Breaks Record for Most Pull-Ups in a Minute Daily Mail
The Elbow Problem Starting Strength